Pregnant? Here’s What To Eat

September 1, 2021 Women

Eating for pregnancy may seem complicated — so many nutrients to squeeze in! And, you don’t want to gain too much weight…or spend too much money on food! Wouldn’t it be great if someone wrote a menu for you so you’d know what to eat each day? Well, we did the work for you in this article!

Keep in Mind These 6 Easy Tips for Meal Planning:

Eat Regularly

This can help you keep tummy problems like heartburn and nausea away.

Eat A Variety

This means don’t eat the same things every day. Eat different types of protein — some days choosing chicken, some meatless like beans, sometimes eating fish, lean beef or pork.

Eat Fruits

Have fruit or veggies at each meal.

Eat The Rainbow

Eating different colored fruits and veggies at each meal will make your plate more inviting and your meals healthier. Wash fruits and vegetables well before eating.

Cook with Leftovers in Mind

Cook once; eat two to three times.

Watch The Fat And Sugar

They can add extra calories you probably don’t need.

MENU IDEAS

BREAKFAST

PLANNING TIP: Protein in the morning will help keep you full longer!

Breakfast smoothie: Greek yogurt, frozen peaches and pineapple, with a tablespoon of uncooked oats or ground flax seed. (Optional: small handful of kale or spinach, washed well)
Peachy French toast: Top French toast with light cream cheese and fresh or canned peaches. Great way to use stale bread!
Pumpkin-Yogurt Sundae: Mix ½ cup pumpkin puree with ½ cup vanilla yogurt. Top with your favorite breakfast cereal.
Egg and spinach breakfast burrito. (Spinach helps baby’s eye development!)
Peanut butter n' banana oatmeal. Cook per directions. Stir in 1 tablespoon of peanut butter, ½ chopped banana and a sprinkle of cinnamon.

LUNCH

PLANNING TIP: Pack your lunch the night before so you’re not tempted by fast food!

Lentil and carrot soup; whole wheat toast; cucumber spears; tangerine.
Grilled cheese sandwich on whole wheat bread; tomato soup; tangerine.
Bean burrito with guacamole, lettuce and tomato; peaches.
Baked chicken; mashed sweet potato; cooked spinach or greens; apple slices.
Pasta salad with tuna, cucumber, avocado, sliced tomatoes and bell peppers over lettuce; pineapple slices.
Spinach salad with sliced pork chop strips, dried fruit, sliced tomatoes; wheat crackers.

DINNER

PLANNING TIP: Cooked meat, pork, poultry and seafood can only be kept refrigerated for 3-4 days after cooking. If you don’t think you will use it in that time, freeze it.

Pork chops; brown rice; broccoli; apple slices.
Salmon patties made with canned salmon; corn relish (corn, bell pepper, tomato, onion, cilantro); avocado, cornbread, cabbage salad; tangerine.
Pumpkin Chili; cornbread; pear slices with yogurt.
Black or pinto beans with squash and rice, carrots with dip, apple slices.
Rotini (curly) pasta; meat sauce; spinach salad with sliced pear.
Lentil soup; cabbage salad; garlic bread; grapes.
Baked or grilled chicken; grilled pineapple slices; cooked spinach or mustard greens; pinto or black beans.
Stir-fry with lean pork, beef, tofu or chicken, bell pepper, carrots and broccoli; brown rice; frozen yogurt with peaches.

SNACKS

PLANNING TIP: Always keep some healthy snacks handy in your refrigerator or purse.

Black bean dip (or hummus) with veggies.
Yogurt with fruit.
Graham crackers or oatmeal cookies with milk.
Cheese with crackers or fruit.
Baby carrots and celery with dip.
Cereal with milk.
Dry cereal, nuts and dried fruit.
Banana or apple with peanut or nut butter.